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Have friends over for a healthy breakfast with this delicious French toast recipe from FITNESS magazine!
Makes: 4 servings
1/2 cup fat-free cream cheese
2 tablespoons plus 1/2 cup strawberry jam
8 1-inch slices French bread
2 egg whites
1 egg, slightly beaten
3/4 cup fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon apple pie spice
Nonstick cooking spray
1. Combine the cream cheese and 2 tablespoons jam. Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture.
2. In a small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat.
3. Dip the bread into the egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3 minutes or until golden brown, turning once.
4. Meanwhile, in a small saucepan, heat the 1/2 cup of jam until melted, stirring frequently. Pour over French toast.
Nutrition facts per serving (2 slices): 300 calories, 14g protein, 30g carbohydrate, 2g fat (0g saturated), 0g fiber

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  • This is from my mom Lenetter:

    Ok so here is my suger saver...when ever I need a treat or something filling I go to this cookie it is called Dr. Mike's Power Cookie. This cookie is only 127 calories, it is fiber filled and can count as 1 protein and 1 starch for the day. I eat it for breakfast, as a midday snack or after dinner dessert rarely. Here is the recipe:
    1/3 cup unsweetend applesauce 1/2 teaspoons baking soda
    2 tablespoon almod paste 1 teaspoon cinnamon
    1 tablespoon flaxseed oil 1/2 teaspoon salt
    1/4 cup agave nectar (light or dark) 1/4 teaspoon pepper
    1 large egg 1/4 cup vanilla whey powder
    1/2 teaspoon pure vanilla 2 cups oats
    3/4 cup whole wheat flour 1 cup dried cherries ( I use craisens )
    10 packets of Truvia 1/2 cup sliced almonds

    Heat oven to 350 degrees. Beat together applesauce, almond paste, flaxseed oil, Truvia and agave nectar. Beat in egg and vanila. Mix well. Add flour, baking soda, salt, pepper, and whey powder. Beat thoroughly. Stir in oats, dried fruit and almonds. Mix well. Drop the batter by large tablespoons onto a cookie sheet that has been sprayed with vegetable cooking spray. Divide dough so that you have 18 cookies. Flatten each cookie with the back of the spoon. Bake 16 to18 minutes or until brown. Remove from oven.
    Servings: 2 servings--Raspberry Avacado Smoothies
    Total Fat14g
    Saturated Fat2g
    Total Carbohydrate32g
    Dietary Fiber--
    Prep: 35 mins
    raspberry-avocado smoothie
    Serves: 2 Edit
    Total Time: 5 min
    U.S.MetricConversion chart
    • 1 avocado, peeled and pitted
    • 3/4 cup(s) orange juice
    • 3/4 cup(s) raspberry juice
    • 1/2 cup(s) frozen raspberries, (not thawed)Directions
    1. Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth.

    Total: 35 mins
    4 teaspoons  extra-virgin olive oil, divided
    1 cup  diced zucchini, (1 small)
    1/2 cup  chopped onion
    1/2 cup  grape tomatoes, or cherry tomatoes, halved
    1/4 cup  slivered fresh mint
    1/4 cup  slivered fresh basil
    1/4 teaspoon  salt, divided
      Freshly ground pepper, to taste
    5   large eggs
    1/3 cup  crumbled goat cheese, (2 ounces)  or feta
    1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
    2. Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
    3. Preheat the broiler.
    4. Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
    5. Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.
    Nutrition Facts
    Calories 376, Total Fat 28 g, Saturated Fat 10 g, Monounsaturated Fat 13 g, Cholesterol 445 mg, Sodium 590 mg, Carbohydrate 10 g, Fiber 3 g, Protein 21 g, Potassium 565 mg. Daily Values: Vitamin A 40%, Vitamin C 40%, Calcium 20%, Iron 25%. Exchanges: Vegetable 1, Medium-Fat Meat 3, Fat 2.
    Percent Daily Values are based on a 2,000 calorie diet ..Contributed Fitness..eating well